Drop Set Ball Workout
Print Workout Here
Wow….that’s the only word I can use to describe this workout. I must warm you that the video from front to end is 39 minutes in length, but it’s worth it. It rocks!! I did try to make it under 30, but that’s the thing about drop sets, you just never know how long they will take. Pull your socks up and let’s do this because it is Halloween tomorrow and you need to sweat that candy out!!!
What you will need:
- 1 ball whether that be a medicine ball, stability ball, TKO ball or a Ugi ball!!
- If you don’t have that, grab a weight and roll up a workout mat so you can take the modifications below ;)
Warm-Up:
- 3 minutes of jump rope
Workout: Complete each of these exercises working from 20 reps down to 2 reps, dropping by 2 each set.
- Squat with ball push – With your feet hip distance apart, keep your knees as straight as possible while you drop your bum as low as you can while pushing the ball/weight out from your chest level as you come down, and then pull it in as you come up.
- One leg squat, right – With your right foot routed into the ground from front to back and side to side, bend your right knee and drop your bum down as low as you can until your stomach and chest almost come to your thigh.
NOTE: Keeping your spine neutral is important here. Look forward, reach your arms forward and kick your opposite leg back. This will help to keep your back straight! - One leg squat, left – Same as above on the opposite side.
- Skull crushers with ball, right – With your right foot slightly behind you, keep a soft bend in your left knee, while you lift your right knee towards your chest and slam the ball (or rolled up workout mat) off it to ‘skull crush’.
- Skull crushers with ball, left – Same as above on the opposite side.
- Push-up with draw in – With your feet, shins or knees on the ball, complete one push-up followed by drawing your knees in towards your chest for a lower ab contraction.
Modification: If you don’t have a ball, do one push-up to one knee in towards your chest like a mountain climber.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Wow that was really hard!! Awesome!
Glad you liked it!!
Amazing workout! Have a great weekend!
Amazing, I’m so glad you liked it. Have a good one Patricia!
Pretty proud I didn’t quit halfway through. Now I go back to bed. LOL
Good for you!! This is an improvement!! Next time before you go back to bed….EAT SOMETHING!! You need to capitalize on the workout you just did ;)
this one was so hard for us! especially with our workout yesterday!
You guys are awesome! Love the dedication!
Great workout!
Amazing!
Holy hell that was insane. I’m dripping!
It was a sweaty one!!
I haven’t been feeling well this week and this is my first workout challenge this week. I will get number 10 & 11 done on the weekend. Have a great weekend!
Glad you’re feeling better and ready to wrap up the challenge on the weekend!!
That was a tough one. I didn’t think I would get through it, but I’m glad that I did.
You made it!! I like to keep the tough..but quick!!
I remember this one! Loved it and Hated it :) Happy Friday
It’s the first time I posted it! Did you do it in class with me sometime? Happy Friday to you Jen!!
Vomit is all I have to say about that! William had a meltdown because he couldn’t do the 1 legged squat like mommy lol
Haha is it bad that this makes me laugh? Good work Kate!
If I wasn’t watching the video on my phone I would have video taped it cause it was actually funny, butt naked child loosing it over a one legged squat lol
Haha naked too.. This made my morning!! Killer.
Holy shit balls lol that was a sweaty one. Awesome before Halloween. Ty Ash
Haha holy shit balls is the best way to describe it! Happy Halloween Patricia!
That should have burned off one or two Halloween treats!
Most definitely!! Good work!
Well happy to say I made 12 for 12! This was a long one. Watched the video for my first set and then went at my own pace for the rest. Now a whole new month!
You rock April! Well done. Pumped to have you on board for another month. Thanks for kicking ass with me.
Wow! That was intense! Thanks Ashley….YOU ROCK!
Look at you wrapping your weekend up with a workout! Good work Heather!
That was awesome!!! It rocked actually and 38 mins was fine :) I challenged myself a little because I got in a groove and I didn’t stop between any of the sets or reps….just kept moving got my heart rate up. Beauty workout after yesterday :)
Wow that’s incredible Jo-Anne! You were on fire and most definitely burned those candies off!
Had to modify the one legged squats since my knée was unhappy but otherwise all done
Is that normal for you Angelika? Definitely email me if you need some help!
Wow that was a sweat fest. I added in an extra two moves donkey kicks. Loved it. Thanks Ash feeling awesome.
So basically you kicked my ass is what you’re saying. Love it Ash!
timing is fine. crappy day at work, but so much better now.
I’m not going to let my students take this away from me, they get the rest of my time
I love the attitude Roxanne. You were always so positive!
That was um… Hot! On a nice summer fall day too what a treat lol
Haha it was a hard workout on a hot day! Good one!
Just got to this beauty now – but it was worth the wait!! It was hard and I’m pouring sweat but I love drop sets!! It’s so motivating to hear the numbers counting down!
Nice work woman! Pouring sweat = awesome sauce!
Well did this after xmas and man I needed that. Great to sweat out the treats.
You’re welcome! Feels damn good right!?
That was a sweaty one. I had to modify the last exercise to break up the push up and the ab roll out and in on the ball, but did the rest with you!
Getting to this a week late, but just wanted to say, “Hi! And great job, Jackie!”. Love seeing your comments :)
Done and dusted!
That was intense! I’m sooo sweaty ?!!!